I. Early morning time: 5: 14

Second, the daily three goals:

1, do a good job of Dani's modeling scheme;

2, hard skills training for 2 hours, soft skills training 1 hour;

3. Exercise in the gym for 2 hours.

Third, Xiao Zhenxing: Study the Hi rewind method 1 hour.

Fourth, the daily resumption:

1, Keywords: weight loss exercise treadmill

2. Question: Are the data on the treadmill inaccurate?

(1) record:

Recently, my weight-loss partner asked me, Jiajia, I burned 1000 calories yesterday. Isn't it great? To tell the truth, honey, I don't want to throw cold water on you, but everything on the treadmill is inaccurate except the time data!

(2) Reflection:

Modern technology is really a good thing. A series of aerobic equipment, such as treadmills and elliptical machines, can let you exercise yourself without leaving home. But you should know that if you trust these things too much, it will still lead to some problems. What is the reason?

(3) Summary:

1) The original figures on the treadmill are inaccurate except for the time.

Did you run 1000 calories on the treadmill?

Um ... don't celebrate yet.

Generally speaking, what we see in the gym are treadmills, elliptical machines and other equipment. There will be a lot of data on it, such as speed, time and calories. But if you trust the figures on these instruments easily, then you may not achieve the expected results at all. Think about it, you just need to enter your age and weight on the device (many times we are too lazy to enter these data, but choose to start quickly). Our calorie consumption is related to many details of our body. When these devices come out, they only make suggested calculations according to the set formula.

2) These things cannot be measured by instruments.

So, let's do something old-fashioned

As we said before, the device only requires you to enter your age, height, weight and gender. But our calorie consumption is related to many other things, so what determines your calorie consumption during exercise?

Muscle content in the body: We know that muscle movement needs energy. Metaphorically, muscles are like an engine. The higher the muscle mass, the greater the displacement of this engine. If energy is regarded as gasoline, cars with large displacement will definitely consume more energy.

Exercise intensity: Why is a short HIIT of 15 minutes more effective than running for 30 minutes? This will increase the intensity of our exercise. In a short period of time, a lot of exercise will trigger the body's EPOC (excessive oxygen consumption after exercise), thus burning more energy. Let's take the car as an example, keep 60 mph and keep braking, and accelerate to 80 mph. It must be the latter that consumes more gas.

3) Heat consumption, this data is the most inaccurate!

You may find that your heart rate will soar after you do your best. This is because your muscles need ATP that can provide energy, but oxygen is needed to produce ATP, and muscles or oxygen can only pass through the blood. So your heart keeps pumping out fresh oxygen, and the source of this oxygen is through breathing.

This is a general formula: for every liter of oxygen inhaled, you will consume 5 calories. Therefore, those trainers who can't catch up in training are likely to consume more energy.

4) So heart rate is the most important thing to lose fat.

So mention the heart rate at this time. Just now we said that oxygen uptake is a direct data, but this data is difficult to measure, but through the heart rate, we can horizontally reflect a person's oxygen consumption during exercise.

First, we need to know two numbers.

(220- current age) = maximum heart rate

(220- current age) ×0.6 = minimum exercise heart rate.

And what kind of training can be called aerobic exercise?

We generally think that the heart rate of aerobic exercise is between 60% and 80% of the maximum heart rate, which means that a 20-year-old adult needs to increase his heart rate to between 120- 160 to achieve the effect of reducing fat!